Active Moms’ Club is thrilled to introduce a new guest blogger and AMC partner today, Shannon Schaeffer, physical therapist and owner of Complete Physical Therapy & Fitness in Lincoln Park. Shannon is passionate about fitness, having run numerous marathons, and she enjoys helping people achieve their full potential through her talents as a therapist. Welcome to the Club Shannon!

With outdoor fitness classes beginning this week, we asked Shannon to provide AMC moms with some tips on how to transition to outdoor activity and remain injury free.

As a physical therapist, I see many different types of injuries that occur from both recreational sports and general fitness, especially in the springtime. A common factor in many of these injuries is pushing oneself too hard too fast and not having your body properly prepared for new challenges. Outdoor activities are ramping up as the weather gets nicer, and here are five tips on how to transition to outdoor activity injury free.

Start slow. One of the most common mistakes made when starting an exercise program is overloading your body too much in the beginning. Our bodies need time to adapt to new challenges, different activities, and unfamiliar terrain. One of the best ways to avoid muscle soreness and injury is to employ a work-to-rest ratio system. For example, if your goal is to run for 25 minutes, you could start on day one with running for 2 minute followed by walking for 1 minute and repeat for the entire workout. If you feel good the next day, increase the work-to-rest ratio to running 3 minutes, walking 1 minute for your next workout.

Stretch. Stretching is extremely important when it comes to any activity. Three important stretches to incorporate: calf, hamstring, and quadriceps. The ideal time to stretch is when your body is warmed up, midway through your workout or directly following it. Aim to hold each stretch for 25-30 seconds and perform each one to three times on both legs.
Calf StretchPhoto credit: Hep2go.comHamstring StretchPhoto credit: Hep2go.com

Quad StretchPhoto credit: Hep2go.com

Listen to your body. Getting in tune with your body is important, especially for moms getting back into fitness post-baby. If you feel something is ‘not quite right’ don’t push through the pain. The old adage, “no pain no gain” is not applicable for recent postpartum moms. Listen to your body and build up muscle strength and endurance in a healthy way. If you have any pelvic discomfort or unusual muscle tightness, talk to your healthcare provider.

Strength Training. Strength training or functional exercises, such as those exercises in AMC’s programming, is an excellent way to keep your body strong. Cross training is also an ideal means for achieving a healthy, balanced body.

Pre-hab. Pre-habilitation is an proactive way to remain injury free and avoid prolonged muscle soreness, particularly if your goal is to train for an event that requires extra miles, such as a half marathon, marathon or triathlon. If your body is primed for activity it will respond correctly. The pre-hab program is offered exclusively by Complete Physical Therapy & Fitness. The program uses manual stretching, soft tissue mobilization, myofascial release, and other modalities as needed to prepare your muscles for peak performance.

Shannon Schaeffer is a physical therapist and owner of Complete Physical Therapy and Fitness, LLC in Chicago, IL. Shannon graduated from Marquette University with a Doctorate of Physical Therapy in 2009 and has a Bachelor’s degree in Exercise Science. She has a passion for helping people attain their full potential and make a difference in people’s lives through her career. Shannon leads a very active lifestyle, including running marathons. She just completed her sixth marathon this past October in Chicago, and qualified for the Boston Marathon.

The holiday season is in full swing and to check off everything on your to-do list, time and efficiency are of the essence. One important ‘to-do’ is regular exercise. Exercise helps manage stress and promotes the feeling of wellness, which can be fleeting during the holiday hustle-and-bustle. Rather than skipping a workout because you don’t have time, squeeze it in by making it shorter and more vigorous.

For example, if you typically workout for 45-60 minutes at a moderate intensity, cut it in half, but amp-up your effort. You’ll receive the same benefits, maximize your calorie burn, and feel more energy. Here’s how:

Exercise outside of your comfort zone. By working outside of your comfort zone at a vigorous pace, you will improve your fitness conditioning and boost calorie burn. A 20-30 minute workout could be a run on the treadmill varying the incline and speed. Start at a comfortable pace, and work up to a pace that is very challenging but sustainable for the duration. Indicators that you are outside your comfort zone are an increase in your heart rate, labored breathing-only able to speak a sentence or two-increased sweating, and muscle fatigue.

Do an interval workout. An interval workout involves a series of alternating low and high intensities. You can create your own interval workout with any type of activity that works a large muscle group in a repetitive manner (running, rowing, stair climbing, cycling, swimming, etc). Whatever your mode of exercise, start at a comfortable pace for 1-2 minutes then increase your pace for the next 3-4 minutes so that you are outside of your comfort zone. Repeat this cycle of low and high intensity for 20-30 minutes. An interval workout also helps to build aerobic capacity.

A graphic example of interval cycles. There are four peaks of higher intensity exercise followed by four recovery, or lower intensity exercise.

Exercise is essential. Every little bit counts; 20 minutes here, 30 minutes there, at the end of the week it all adds up. Whether you can make it to the gym or do home workouts, the bottom line is really this: keep moving, stay strong and have fun! A healthy and active mom has a healthy and HAPPY family!

It’s here! The holiday season has arrived like a bolt of lightning, and along with the season comes parties, family gatherings, buffets, cocktails, and an abundance of calories. Did you know the average American gains five pounds between Thanksgiving and New Years?

Here are five tips to battle the bulge over the next five weeks and kick-off 2013 feeling good about your waistline:

Make a nutrition plan for each day. If you are attending a holiday party in the evening, eat dinner before you go. By eating dinner at home, you can select a healthy, portion-controlled meal and arrive to the party satiated. At the party, have a drink and a nibble of dessert.

Don’t stand next to the buffet. Party-goers, like myself, can be attracted by the food table and give in to temptation when food is within eye sight or eat mindlessly if it’s easily accessible. Remove yourself from temptation and mingle in another room away from the food. When it’s time to eat, scan the table, find a few favorites items, fill your plate once and sit down and enjoy.

Limit alcohol. I know, I sound like scrooge. The more your drink, the more calories you’ll consume. A 5oz glass of red wine is approximately 125 calories. Have a glass of water in between each drink, or make your glass of wine a spritzer and sip.

Be sure to maintain or increase your fitness activities. This time of year can get busy with a jammed-packed calendar and things to do, but it’s mandatory to keep REGULAR workouts on your schedule to combat extra calories. Check out AMC’s class calendar, we have a fitness program for every mom to keep you motivated and accountable year round.

Don’t panic or feel guilty! If your diet seems to have gotten out of hand, balance your intake over several days, you have ample time to regain control.

Enjoy the holidays with family and friends. Take care of yourself and you’ll be a better caregiver.

If your fitness goal is weight loss, here’s an excellent example of how misperceptions can derail your best effort:

On Thursday, I decided to go the gym to get in a cardio workout. I hopped on the revolving stairs, aka the “gauntlet” for 45 minutes. I know, I know…it’s a little maniacal, but the calorie-burn-to-perceived-exertion on the gauntlet is equivalent to that of running.

I didn’t input any personal information into the machine, such as weight or age, nor was I wearing a heart rate monitor. I programmed my time for 45 minutes on ‘manual’ to control the level/steps per minute myself.

Here’s my personal trainer advice to you:

If you are counting calories (energy in) and estimating caloric expenditure (energy out) to lose weight, OVERESTIMATE the amount of calories you consume and UNDERESTIMATE the amount of calories you expend. My clients who have met their weight loss goals have done so by reading food labels, measuring portions, keeping a daily nutrition journal, and investing in a programmable heart rate monitor in order to get the most accurate representation of their calorie intake and expenditure.

Need more guidance? Check out AMC’s newFit & Fab Small Group Postnatal Training program. Share the cost of having your own personal trainer and reach your goals in a motivating, supportive small group environment.

My biggest challenge as a mom-on-the-go is finding the time to squeeze activity into my day between the kids’ naps and clients. I love being active. It’s a large part of who I am, and the family lifestyle I want to share with my boys. Motherhood has forced me to multitask more than ever, and be creative with my workouts; early morning runs with the jogger, brisk afternoon walks, lunges in the park. Everyday revolves around my stroller!